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Heads up on your fitness goals cause this awesome workout can bring out the beast in you!
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Jogging or running is a popular form of physical activity. About one in five Australians try running (or jogging) at some stage in their life. Running is an appealing exercise because it doesn’t cost a lot to take part and you can run at any time that suits you.
Sumo Bodyweight Jump Squats
To accompany the close squat, the sumo squat variation helps you hit the insides of your legs more.
- Stand with your feet wide enough so that they point outwards at a 45 degree angle. Make sure your spine is in a straight, neutral position. Make sure your weight is through your heels.
- Squeeze your leg and core muscles as you lower your body downwards, use your hands for balance if needed. Lower yourself until your butt is an inch or two off the ground. Hold for 1-2 seconds.
- Explosively squeeze your leg and core muscles to raise yourself up into a jump. Landing softly before slowly moving into your second squat. This is one rep.
- Hold yourself in a high plank position, squeezing your core.
- Raise your knee towards your elbows without changing your hip height or spine position, bringing your leg forward with it.
- Fire your leg back into its original position. This is one rep.
- Repeat rapidly with the other leg.
Touch Ground Star Jump
Add some variety to your workout with these combined movements.
- Start with your feet together, standing up straight, hands by your side.
- Jump your feet outwards, squatting down to touch the ground with one arm.
- Squeeze your glutes and push through your heels to explode upwards into a star jump with your legs and arms splayed outwards.
- Land with soft knees to avoid injury. This is one rep.
- Repeat this touching the ground with your other hand.
- Get in the boxing stance. We’ll use the left jab throughout this article — for the right jab, everything is reversed. So for now, place your left foot in front of your right, right angled out a bit, pointing toward your opponent. Put your hands up to protect your chin, tuck your elbows in, chin down, and make sure your hips are above your feet.
- Lean forward with your elbows in and your right hand a little higher than your left. Your right is protecting your chin, playing defense, while your left is up, waiting to strike. If you are taller than your opponent and it is unlikely that he will pull off a straight right to your face, you can keep it low for greater power and visibility. Otherwise, keep it at your chin ready to parry or block.
- Transfer your weight forward and jab. Simultaneously shift off your back (right) foot (but don’t let it come off the ground) and put your weight onto your left, while throwing your left arm into a quick, powerful jab. Twitch your entire left side forward while ever so slightly lifting the heel of your left foot. As your hand comes forward, your body’s weight should come forward at the same time.
- Be sure to rotate your palm down. When your hands are held at your chin, your thumbs are facing you. But when you go to jab, rotate your hands so that your palms are facing down, thumbs slightly lower than perfectly horizontal. Think of it like a slight corkscrew motion. It’s in that twist that there’s power — kind of like the cracking of a whip.
High knees give you the benefit of sprinting without the space requirements. They’re simple to do, just sprint on the spot, driving your knees and your hands upwards alternatively.
Jumping lunges are another great variation to work on some explosive strength and variety!
- Stand with your feet hip width apart. Place your hands on your hips.
- Step forward with one leg, lowering down on the other until your knee almost touches the floor. Your front foot should be directly below your knee.
- Push up explosively off of your front foot, trusting your knee upwards and pushing upwards off your back leg to jump into the air.
- Whilst in the air, swap your legs over so you land into a lunge on your other foot.
- Repeat with the other leg.
- Start with your feet hip width apart, place your hands on your hips. Keep your back straight and your shoulder blades pulled together.
- Send one leg out to your side, squatting down on it whilst providing support with your stationary leg and hands. Hold for 2-3 seconds.
- Push back off your bent leg, returning to a standing position. This is one rep.
- Repeat on the other side.
Squat Dumbbell Oblique Raises
This is a great dynamic movement to hit your whole body whilst working to tone your arms.
- Hold a dumbbell in each hand in front of you. Place your feet shoulder width apart and squat down. This is your starting position.
- Tense your glutes to explode up, using some of that momentum to raise the two dumbbells over your head in front of you. As you do this, twist to the side by tensing your obliques (side abs).
- Slowly reverse the motion, bringing your hands back down and squatting into the start position ready to do the same on the opposite side. This is one rep.
On Side Hip Raises
This is a great way to use your bodyweight to really work your obliques.
- From side plank position, making sure your elbow is directly underneath your shoulder, lower your body until your hips touch the ground. You can have your feet scissored (as shown) or on top of each other.
- Tense your obliques (side abs) to raise your body back up to a proper side plank position, with your neck and spine in a neutral position.